Meditation on Many Worlds

The three critical components of  any meditation are (1) an object of concentration; (2)  a quiet, peaceful time and place where you can spend ten or fifteen undisturbed minutes; and (3) a completely relaxed body. There are several an objects of concentration in Jewish meditation that we will cover in succeeding months: phrase repetition, contemplation, visualization and contents of consciousness. This month's meditation is an example of a contemplation. We wll contemplate many worlds, in particular the Four Worlds of Jewish mysticism.

The universe could be made up of many worlds, but Jewish mysticism recognizes four. The worlds of Action, Formation , Creation and Emanation. These worlds correspond to the four ancient elements of Earth, Water, Fire and Air     Scroll down below the diagram for more complete instructions.

1. Meditate at a time and place where you will not be interrupted. If you are just beginning meditation, try practicing for only ten or fifteen minutes. Eventually, you can try to extend the time to twenty to thirty minutes.

2. It is important to schedule your meditation periods at least five times a week. Infrequent meditations may not produce the desired effects.

3. Sit comfortably. Choose a sitting position that is most comfortable for the duration of your meditation session. You don't have to sit on the floor, a straight back chair works just as well.

4. Your eyes should be open and relaxed. Your hands can rest comfortably on your lap.
and begin your meditation by focusing your attention on the inhalation and exhalation of your breath.

5. Bring yourself into a state of deep relaxation. Check out the muscles in legs....relax anything there that seems tense. Next bring your arms to complete relaxation.  See if there is any tension in your back, your chest, your abdomen. Finally check out your  facial muscles and your scalp and bring them into relaxation.

Your body is the world of Assayah, the world of action. Become aware of what's happening in your body now. Note the sensations that are going on in your body...note any itches, tingling, temperature changes.  Just be aware of whats going on in your body without making any judgments or mental notes.

6. Next become aware of your emotional world, the world of Yetzirah. What are you feeling right now? Pay attention to your emotions and see what they feel like. Where in your body do you feel them? Try not to be self critical or self judgmental about them, simply watch them. See them as feelings in your body and not thoughts in your mind. Note how the energy here is finer that in the body.

7. Now we move up to the world of B'riah, the world of thought. What are you thinking about right now. Note how the thoughts change and move out of your field of consciousness and are soon replaced by new thoughts. See your thoughts as clouds floating in the sky overhead. Be aware that once their gone, new clouds appear. Note how the energy here is finer that in yur feelings.

8. The world of Atzilut, the world of Emanation is your spiritual realm, it is the dimension of your true self. It can only be noted by the silence of the moment. Pay attention to the silence....note what that feels like. Note what you are feeling....boredom, solitude...peace. Don't think about it, just note what it all feels like.

The first quality that emanates from Atzilut is love and compassion. Can you experience that...can you feel the quality of love for yourself, the quality of love for others? How does that make you feel?

Another emanation from this realm is creativity. Can you experience what creativity is like? Can you recall moments when you had creative insights?  What did you do? What did that feel like?

Healing is a feature of the world of Emanation. Does healing have a special quality in it for you? Where in your body or mind is healing needed right now? Focus on that part of yourself and see if you can bring that awareness to where it's needed now. What do you feel from this? There is no need to make mental notes, but just feel the experience of healing.

This is the world of purity where all repressed emotional material has been released. What would it be like to feel pure, to feel unencumbered by unresolved issues. Imagine that you were truly purified. Imagine how that would be.

Nothing changes in the world of Emanation. Everything is permanent, so are you. You don't grow older, you don't change, you don't die. What does it feel like to know that you are immortal, that events are happening all around you and you still remain unmoved and eternal.

9. Let all these images slowly fade and slowly bring yourself back to the world of Assiyah, your body. Sit with your body for a while and than allow your consciousness to return to this room.
 

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